Usasebenzisa i-RICE ngemuva kokulimala? Zama i-POLICE Principle esikhundleni
I-POLICE Principle ingaba yindlela entsha yokwelashwa kwakho ngokomzimba efinyelela ukwelapha kwakho okulimazayo okukhulu.
Sekuyiminyaka eminingi, ochwepheshe bezempilo, kanye nabaqeqeshi bezemidlalo, odokotela, kanye nabachwepheshe bezokwelapha ezemidlalo baye batusa isimiso se- RICE sokuphatha ukulimala okunamandla. Isichazamazwi simele u- R est, I ce, C ukucindezela, no- E ukuhamba.
Uma uke wabhekana nokulimala, njenge- ankle ehlutshiwe , udokotela wakho wezempilo uzokutusa ukuthi uyayiphatha ngokuqala ukusebenzisa i-RICE
isichazamazwi. Okokuqala, phumula indawo emelekile. Bese usebenzisa i-ice ekulimazeni kwakho usebenzisa uhlobo lokucindezela (njenge-bandage ye-ACE), futhi ukhethe ingxenye yomuzi omele.
Inqubo yokucabanga ngemuva kwalokhu yukuthi ezinsukwini zokuqala emva kokulimala, umzimba wakho uletha igazi eliningi futhi lishintsha kwisayithi elimele ukulilungiselela ukuphulukiswa. Kodwa umzimba wakho uletha uketshezi oluningi endaweni emelekile. Le mikhawulo ewuchungechunge yamanzi ehamba phambili ye-motion (ROM) ezungeze ukujoyina kwakho, futhi empeleni ingabambezela ukuphulukiswa okufanele.
Yini engalungile nge-RICE
Nakuba inqubo ye-RICE inengqondo, kunezinkinga ezimbalwa nazo. Okokuqala, akuzange kubonakaliswe ngempela ukusebenza njengocabanga ukuthi kusebenza. Ucwaningo olulodwa olwanyatheliswa kuyi- Journal of Athletic Training lithole ukuthi kukhona ukungabi nobufakazi obuqinile bokuthi ukwelashwa kwe-RICE yama-ankle sprains kuholela emiphumeleni engcono ngemva kokulimala. Abanye ochwepheshe bakholelwa ukuthi i-ice isetshenziswe ekuqaleni ngemva kokulimala kugwema inqubo evamile yokuphulukisa.
Enye inkinga ngenqubo ye-RICE ukuthi abantu abaningi bathatha isigaba "sokuphumula" kancane kakhulu. Ngokuvamile ngemva kokulimala kanzima, kudingeka ukuphumula okuncane. Kodwa ungase uzizwe uphoqelekile ukuba uphumule umsila wakho noma ukujoyina isikhathi eside kunalokho okudingekayo ngempela. Isikhathi eside sokukhubazeka kungaholela ekunciphiseni amandla esisindo nokuguquguquka.
Lokhu kungase kubambezele ukubuyela kwakho ekuhambeni okujwayelekile komsebenzi nomsebenzi.
Ngakho-ke ingabe kukhona esinye isenzo okumelwe sithathe ngemuva kokulimala okungazelelwe njenge-ligament sprain noma uhlobo lwe-muscle? Abanye ababelapha ngokomzimba bayancoma isimiso se-POLICE. Isibalo se-POLICE sinjengoba:
- Ukujikeleza kwe- P : Phakathi nezinsuku ezimbalwa zokuqala ngemuva kokulimala, kufanele uphumule okuhlangene, i-ligament noma i-muscle elimele. Ngemuva kwezinsuku ezimbalwa, ukunyakaza okuphansi kungaqaliswa ngenkathi usalokhu ugcina izinga lokuvikelwa endaweni eyalimala. Ngalesi sikhathi ungadinga uhlobo oluthile lwezixhobo zokusiza, njengama-crutches, ukuhamba.
- O ptimum L oading: Ngenkathi uvikela ingxenye yakho yegciwane elimele, ukunyakaza okuphansi kungahle kuqale futhi kufanele kuqalwe. Isibonelo, ngemuva kokulimala kwehlombe noma ukuhlinzwa kwehlombe, kufanele ukwazi ukuqhubeka kusukela ezinsukwini ezimbalwa zokuphumula ukuya kwi-ROM engahleliwe, i- ROM esebenzayo , futhi ekugcineni, izivivinyo zokuqinisa izinsimbi zokujikeleza . Lokhu kulayishwa okuqhubekayo kokulimala kwakho kungasiza ekukhuthazeni ukuphulukiswa okungcono kokulimala, futhi kungavimbela ukulibaziseka ekubuyiseni okuvamile ngenxa yokuqina kwesibindi kanye nesisu noma i-muscle atrophy.
- I ce: Ukusebenzisa i-ice kungasiza ekuphatheni ukuvuvukala emzimbeni wakho okwemele noma okuhlangene, futhi iqhwa lingasiza ukunciphisa ubuhlungu obukhulu obungase bubhekene nakho. I-PT yakho ingakusiza ukuthi ubone indlela engcono yokusebenzisa i-ice kumonakalo wakho. Angakwazi futhi ukukufundisa indlela yokwenza iphakethe lakho leqhwa.
- Ukucindezelwa kwe- C : Ngesikhathi usebenzisa i-ice, ukucindezela kunganwetshwa ngokusebenzisa i-ACE bandage. Ungasebenzisa futhi umkhiqizo ofana ne-Ice Tape ukupholisa nokucindezela ukulimala ngesikhathi esifanayo.
- Ukuphakama: Ukuphakama kulula kwezinye izingxenye zomzimba. I-ankle elimele noma idolo ingafakwa emgqeni wemithwalo ngenkathi ulele phansi.Ukulimala emgqeni wakho noma esihlakalweni kudinga ukuthi uphakamise ingalo yakho yonke into. I-PT yakho ingakusiza ukukwazisa ngendlela engcono yokuphakamisa ukulimala kwakho.
Indlela Ukwelashwa Kwemvelo Kungasiza Ngayo
Umgomo we-POLICE yindlela elula yokuzama ngemuva kokulimala okubuhlungu, kodwa ukuvakashela umuthi wakho wezempilo kungadingeka.
Angakusiza ekutholeni ukuvikeleka okungcono kokulimala kwakho. Isibonelo, ukulimala kwehlombe kungahle kudingeke ukuthi kusetshenziswe ukuthungwa ekuqaleni, futhi ukulimala kwamadolo kungadinga i- brace ngesikhathi sokuqala izigaba zokuphulukisa.
Umhlinzeki wakho womzimba angakunikeza ukuthi uvikeleke kangakanani umzimba wakho olimele, futhi angakutshela uma sekuyisikhathi sokuyeka ukulimala bese uqala ukusebenzisa inxenye yomzimba omele.
Isazi sakho somzimba singakuqondisa "ekulayisheni okuphelele" ingxenye yomgomo we-POLICE. Ngemuva kokulimala, kungadingeka ukuba wenze umzimba olula kanye neminye imiyalelo ukuze uvumele imisipha yakho eyalimala noma i-ligament ukuthi uphulukise kahle. Njengoba ukulimala kwakho kuphulukisa, isazi sakho somzimba singashintsha umzimba wakho ukuqinisekisa ukuthi ukulayisha okulungile nokuphulukiswa okufanele kwenzeka.
Izwi elivela
Uma uke wabhekana nokulimala okukhulu kwemisipha njengesifo se-sprain noma umsizi, ukuvakashela kudokotela wakho noma uchwepheshe wezempilo kuyisinyathelo esihle sokuqala ekunakekeleni kwakho. Angase ancoma indlela ye-POLICE yokuphatha ukulimala kwakho. Indlela ye-POLICE isichazamazwi esilula ukusiza ukuqinisekisa ukuthi uvikela ukujoyina kwakho, ulayishe ngokugcwele ukujoyina kwakho, futhi uthole izinzuzo zeqhwa, ukucindezela nokuphakama. Ukulandela le ndlela kungakusiza ukuthi ubuyele emsebenzini wakho ojwayelekile ngokushesha futhi ngokuphepha.
Imithombo:
> Bleakley, C., Glasgow, P. (2011) "I-PRICE idinga ukubuyekezwa, uma kufanele sibize i-POLICE?" I-Br J Sports Med ini: 10.1136 / amabjsports-2011-090297.
van den Bekerom, M., Struijs, P., etal. ( 2012 ) Uyini Ubufakazi Bokuphumula, Iqhwa, Ukucindezelwa, Nokuthi Ukwelashwa Kwendlela Yokuphathwa Kwe-Ankle Sprains kuBantu Abadala ?. I-Journal of Training Athletic: Jul / Aug 2012, Umq. 47, No. 4, iphe. 435-443.